The monkey bars aren’t going anywhere in 2019. It’s time to finally keep your grip and ring that bell after swinging your way from start to finish.
Get ready by doing the following week of training to the best of your abilities. We write our workouts so that they can be scaled for all levels easily. Designed to use the most minimal amount of gear, they can always be performed outdoors.
Check out this quick overview of the Monkey Bars and then get ready to start your training:
Week 4 of January Obstacle Bootcamp
2019 WOD: Day 22: January 22, 2019
Max Burpees in 5 Minutes
Max Body Weight Jump Squats 5 Minutes
Max Pancake Slams 5 Minutes
Max Pushups in 5 minutes
Max Tuck Jumps in 5 Minutes
Dead Hang, Accumulated time of 5 Min – How many times did you drop?
5 minutes of a continuous exercise is a long time. You need to pace yourself. Especially when you are doing a total of 30 minutes of non stop exercises. Find a rhythm that you can sustain.
Need a Spartan Pancake? Make a makeshift one by using a pillowcase, sand/gravel and duct tape.
2019 WOD: Day 23: January 23, 2019
*If you do not have resistance bands feel free to improvise. Simply do these movements bodyweight. Never use not having a piece of gear serve as an excuse.
2019 WOD: Day 24: January 24, 2019
45 Seconds Jumping Jacks
45 Seconds Burpees
20 Sandbag Slam
15 Single Arm Resistance Band Row
10/side Lateral Sandbag Slam
15 Double Arm Resistance Band Row
20 Superman w/1-second hold
8 Single Arm Row, Cable or Dumbbell
2019 WOD: Day 25: January 25, 2019
2 mile run
1 min plank
50 mountain climbers
2019 WOD: Day 26: January 26, 2019
20 Tuck Jumps
20 Prisoner Squats
20 Lateral Lunge/leg
20 Sandbag Front Squats
Our mission with the Spartan Workout of the Day is to ensure that Spartan have a 365-day guide on how to be stronger, more resilient, and, of course, faster on the race course.